Helps release tension in the neck and shoulders, as illustrated in the anatomy image above.

1. With your fingers gently press into the muscles above your collar bone. Gently rotate your neck to the same side as your fingers, hold for 3 seconds.

2. With your fingers gently press into the muscles above your collar bone. Gently rotate your neck to the opposite side of your fingers, hold for 3 seconds.

3. Gently press your fingertips into the muscles just above your collarbone. Tilt your head diagonally downward toward the same side and hold for 3 seconds.

4. Gently press your fingertips into the muscles above your collarbone. Tilt your head diagonally upward, away from your fingers, and hold for 3 seconds.

Repeat the sequence on the other side, placing your fingers just above the opposite collarbone.

Start with slow dynamic movements, gently pivoting through each position back and forth for about 2 minutes. Then transition to holding each stretch for approximately 20 seconds to deepen the release.

Helps release tension in the neck, as illustrated in the anatomy image above.

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1. Lie on your back with your shoulders close to the edge of a bed, couch, or padded bench. 

2. Roll a towel into a firm cylinder.

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3. Place the towel under the base of your skull.

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4. Allow your head to gently fall back and relax toward the floor.

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5. Hold the position for up to 10 minutes, as long as no pain is present.

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Muscles Stretched:

This position helps lengthen the sternocleidomastoid (SCM) and scalene muscles along the front and side of the neck. Tightness in these muscles can contribute to neck stiffness, tension headaches, and restricted neck mobility.

Stretches low back, quads, hip flexors, shoulders and biceps.

1. Begin lying face down in a prone position with your arms extended out to the sides in a “T.”

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2. Bend your left arm and place your left hand next to the left side of your chest with the elbow at about a 90-degree angle, palm planted on the mat for support. Keep your right arm extended straight out at shoulder height with your palm resting on the mat.

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3. Slowly lift your left leg and bring it up and across behind your body, allowing your hips and torso to rotate open. Place your left foot on the floor outside your right hip to create a gentle opening through the chest and shoulder.

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4. Return your leg to the starting position and repeat on the other side. Move back and forth between sides for 1–2 minutes to warm up dynamically.

5. After the warm-up, rotate into the stretch again and settle into the position. Place a yoga block under your head for support so you can relax comfortably. Hold the stretch for about 60 seconds on each side while breathing slowly and allowing the chest and shoulder to open.

Stretches the shoulders, triceps, side body, and chest.

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1. Take two yoga blocks of medium height and place them next to each other. Then come to all fours in a tabletop position.

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2. Place your elbows in the middle of the blocks and bring your hands in prayer as you lower your chest towards the floor and keep yur hips in the air and bring the prayer behind your head. This can be quite intense.

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